The other day I was wrapping up on my chest day. I was planning to finish things off with a cable cross-over/dips superset (check out our post on that). I have finished balancing out the weights on the two sides – Brando’s gym has the old-school plate-stackable cross-over machine instead of a pin-adjusted one. Next I was going to replace both handles with D-handles, and then when I was replacing the one on the left side, it turns out that the cable got stuck on the roller. Damn I cannot remove it. It was quite frustrating but I tried to do unilateral cross-overs instead but that didn’t quite hit the spot.
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
On my way to the dips station I came across the dumbbell stand then I wondered “What if I just superset light-weight flyes instead?”And with that I planned to do “super-light” like I never did before – we all know that I am a fan of doing relatively heavy isolation moves (6 reps tops each set of flyes) so this should be shocking indeed.Follow @AboutLifting
And at that time only the ten pound pair is available so I picked it up without hesitation. You might be wondering “What the hell!!” but relax. What I did is that I made sure that I get a pretty good time under-tension – as you might remember that even light weight sessions lead to muscle gains when they observed a decent time under tension with each rep.
With this I really took my time. I even took ten seconds lowering the weight, 4 seconds tensing the pecs at top (and I did not go to full bear hug as all of the tension would be removed by that angle, I just went below the vertical limit around 80 degrees angle where the tension is preserved). On the positive part of the rep I spent at least 7 seconds every rep.
Thus, my chest has endured a total of 21 seconds (10+4+7) of time under tension EACH ONE repetition!
I cannot quite remember the exact number of reps I did as I didn’t really count but I estimate that I did around 15 reps with those ten pounders. Then I proceeded doing the dips as a superset. My chests were literally crying for help with each and every rep!
Even Arnold himself was a fan of doing relatively light-weight flyes:
I am sure I’ve utilized different types of muscle fibres on the light weight flyes (more of endurance types), then once I have exhausted them I proceeded using different types for the dips as my weight would stimulate more of type 2ish fibres (and besides, the pure endurance fibres would have been exhausted by then) – thus covering all the bases. And we all know that successful bodybuilders have balanced endurance and fast-twitch fibers. I hope you try that out yourself. Till next time, eat your eggs, people!